Fitness: 3-3-3-3-3
Work up to a medium heavy and perfect triple snatch.
Performance: 80% x 2 x 5
Post loads to comments.
e1/8
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Behind the Neck Snatch Push Press + Overhead Squat
Work up a heavy load on the complex. This should ideally be close to or heavier than your best snatch. If you can’t fully squat overhead then perform the push press and lower to your best depth and hold for :02.
Post what you worked on to comments.
Introducing: Next Level Weightlifting Club at CFSBK
The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Lifts that will be performed include:
- Snatch
- Clean
- Jerk
- Front Squat
- Back Squat (high bar)
- Press
- Push Press
- Snatch Pull
- Clean Pull
- Deadlift (Clean/Snatch style)
Weightlifting classes will be held in two-hour windows. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s program which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
“Participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting
Typical Sessions Include:
- Warm-up/Next Level Oly Yoga
- Heavy Lift (Snatch/Clean/Jerk)
- Light Lift (Snatch/Clean/Jerk)
- Squats
- Pulls/Presses
- Mobility
Class Times:
Monday 7:30-9:30pm
Wednesday 7:30-9:30pm
Friday 6:30-8:30am
Program Price Options:
3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only)
Please note that you have the option of adding on either a 2x/week or 3x/week Crossfit membership as well:
+2x CF Add-on $100
+3x CF Add-on $150
$30 drop in (non-members), $25 drop-in (active members)
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.
*All new members must reach out with their relevant experience in Olympic lifting before purchasing a membership. Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.
News and Notes
- We’re still experiencing some plumbing issues and unfortunately cannot offer shower or bathroom services at 608 today. We’ll keep you all updated on their status as the issue gets resolved. Sorry for the inconvenience!!!
- SCHEDULE UPDATES: Yoga for Athletes is CANCELED this Saturday (6/13) and Active Recovery is CANCELED next Thursday (6/18).
SAY GOODBYE TO THE CFSBK RSVP!
Dear Members: we are no longer asking that you RSVP to any class at CFSBK. We launched this program to help manage class sizes and better utilize our space but to make a long story short, it wasn’t working, we don’t need it and now we’re ditching it. Please show up to any class without the need to RSVP. We thank our pious members who dutifully RSVP’d to their classes, you guys are wonderful. Please spend that extra couple seconds checking our Instagram account instead!
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The Oly class/open gym-ish program is brilliant. BRILLIANT. (And I swear I'll take advantage once I'm able to!)
And no more RSVPs! I've died and gone to SBK heaven.
ditto stella! also, im excited to snatch tonight. when we did tommy mac last week, i did cleans instead of snatches because it felt too unfamiliar to mess with at such a high volume during a workout. (i don't often go to group class on sundays, which i think is when it was worked on last cycle.) but i want to figure it out this cycle!
6am with DO and Jess
Perf. Snatch:
95×2
135×2
155x2x5
I had a soft lockout in the receiving position on a few of them, but overall this went really well. No misses.
Accessory work: Push Press + OH Squat
135
155
175
185
205F (Missed push press x2)
205 (Push Jerk + OH Squat)
Was working a narrower grip for most of these until Fox chided me for doing so. The last one at 205 was a snatch width grip.
Tabata row: 10cal best – round 1, 7 cal worst – rounds 3-7
And makeup from 7:30 last night
Perf. Squat:
45×5
135×5
225×3
275×3
305x5x3
Felt much heavier than I expected, and I'm feeling tight and sore today.
Metcon: a few burpees shy of 3 rounds. Wall balls were a mess. I was not setting up the proper distance from the wall (too far), and so was catching the ball way out in front – and then not getting enough height on the successive rep. Overcompensated by moving too close to the wall and then it was coming down on top of my head! I had dialed this in once before, but something is awry now. Maybe I need to figure out a good setup again at OG sometime.
I'm not sorry to see the RSVPs go, but I will admit that there were a couple of times that having RSVP'd gave me a tiny little crucial nudge to get out of bed in the morning.
I dropped into Crossfit Balance in DC this morning. The skill portion of today's programming was just snatch warmups and PVC drills to prepare for the WOD. That was a riff on 15.5 with a 27-21-15-9 rep scheme of snatches and calories rowed. I did this at the 75 lb Rx weight and finished in 15:10. It was hard damn work, but nowhere near as soul crushing as doing it with thrusters. I'll put a full review of the gym in the travel gym section later.
6am class with DO and J Fox
First time at 6am class… I thought there was breakfast :/
Performance snatch 80%2×5 with two warmup sets at 95, 135
160x2x5 all felt good except the first one I failed the second rep. I need to open my hips more on the pull.
The BTN push press and OHS worked up to 205 which was my old PR
THEN I push jerked 225 and cleared the OHS pretty easily which was a 20# PR! I think I could have gone night too. Good morning session!
Last night I rowed my final piece before the Half Marathon Row on Sunday. Two 1-hour sessions separated by a 5 minute break. Hands started to cramp about 10 minutes into the second set but overall I felt good. Rowed a total of 27,003m at a sub 2:15 pace and about 20 s/m. That is about 6,000m over a Half Marathon so at least now I know it can be done and not just a cruel trick by Nick.
Woke up for 6am class this morning and had a difficult time organizing the movement mostly due to finger fatigue (it's a thing, I swear). Perf snatches at 135#.
Accessory Work at 135/135/140/145.
Opted out of the row cash out and did some box jumps instead.
6am with Jess and David
Fitness Snatch: 53×3, 63×3, 73x3x2
I'm still leaving a bit too early and not hitting the launch point on my hips. All of my snatches in Oly cycle were from the hang, so I'm still not great at putting all the pieces together off the floor.
Accessory work: 33, 53, 63, 73, 83, 93
I haven't done many OHS on their own recently and was happy that these were moving well. I really enjoyed doing the accessory work!!
Excited to see both Frankie's weightlifting club and no more rsvps on the blog today!!
6am. Power snatch 115x2x7. I had some extra time so did a few more sets. Today just focused on proper form. BTN snatch push press & OHS complex: 95, 115, 125, 135, 145, 155. This felt good this morning. Ran out of time to keep moving up, took too many intermediate steps.
6am. Snatch: 95×2, 115×2, 135×2, 145x2x4 (ran out of time). Mostly felt good today. Pulled way too early on one rep at 145 and had to chase the bar to catch it in a power snatch, but most other reps were snappy and caught decently low (for me). Wrists were a bit sore this morning. Not sure why.
Accessory work: 135, 145, 155, 165. Could have gone heavier. All reps felt good, though my bar partners said I had a 5-10 degree leftward tilt on some reps. That's not normal for me.
Cash out: 12, 12, 11, 11, 9, 8, 7, 6.
7 AM — It's a Crossfit miracle!!!!!!!!!!!!!!!!!!!
Before today I had never OHS more than 45#. But thanks to the incredible accessory work where we got to do just that move in isolation, I OHS 62# ! My mind is blown – I had no idea I was capable of that.
Would love to see that accessory work a few more times this cycle – what a huge help to build skill and build confidence, doing the OHS just all by its self from the rack!
RIP, RSVP system. I appreciated seeing how MGMT handled that experiment in the interest of best serving the community. As David said, live and learn.
Haven't been posting because my hamstring still isn't healed and I'm taking almost everything off lower body. I've been working on lots of upper body stuff though, and got my chin-ups and longer sets of push-ups back (almost back to 20 unbroken!), and I'm working on stringing more kipping pull-ups together and adjusting my grip so I don't tear so much.
When I wrote out my goals and came up with a plan to achieve them after the Open, my main objective was to be able to Rx by "Fran" in July. I could do it now (hamstring injury notwithstanding), but once I'm healed, I'll look forward to that, and hopefully will have more pull-ups and a better time.
Also: lots of new photos up in our Flickr from CrossFit Kids and the 4:30pm class yesterday!
@MGMT – Is the Next Level Weightlifting a finite program like the current oly and strength cycles, or is it just something that will continue in perpetuity (i.e. a new membership type)? I am just wondering what the time commitment is if you sign up – one month, two month, or until you feel like switching to something else?
Nevermind – "This membership will then automatically renew on the first of every month moving forward until cancelled."
My reading comprehension is limited today!
RSVP for CFSBK? I literally can't even.
6am with Jess and DO. First week back since hurting my lower back/hip a few weeks ago so taking it easy.
Fitness Snatch 65 x 3, 75 x 3, 85 x 3, 90 x 3 x 2
First time snatching in a cycle so excited to see where this goes. Hip bothered me a bit off the floor but everything felt good once i was in the hang position.
Accessory work: 45, 75, 85, 95, 100
Felt crisp with room to go up. OHS felt good and deep which is a big improvement and Mike said they were looking nice.
Tabata row: Missed the memo about calories so did meters. 108, 108, 106, 105, 103, 101, 98, 98
Rows felt fine on the hip during the pulls but was definitely pretty sore after standing up. Happy to see splits of 1:31 during the first few rounds
6am, Snatch 95×3, 105×3, 115×3, 125×3 – over-thought on a few, but overall snatches felt coherent, I felt a nice pop up and am getting more under the bar. Eager to work on mobility and get this more dialed in. Very much second Jynne's comment about accessory work: really nice to isolate overhead squats in this way – it makes the unimaginable suddenly imaginable. I OS'd 135#, which is a PR, and while I can get down farther for sure – damme stiff ankles – it didn't feel nearly as awkward as it usually does. Seeing partner Brad's exemplary form was useful!
Noon w/ Coach Jess Fox
Snatch: Performance:
Stuck with 95# the whole time. My back was not feeling it today.
Accessory work:
115, 125, 135, 140, 145(F)
I forgot to mention how my Snatch technique, resembles "popping" from the 80s. I really need to smooth out my lifts from the floor.
EMOM-ish 7 minutes: 3 touch and go power snatch
63, 73, 78, 83, 88, 93, 98 Fon3 (didn't finish pull, out in front, should've just squat snatched it)
EMOM-ish 7 minutes: 2 touch and go power clean and push jerk
83, 93, 103, 108, 113, 118
couldn't bring myself to do a 7th round
Fsq, work up to heavy 5
45×5, 95×4, 125×5, 135×5, 145×1 Fail on 2nd rep.
oh dear god
these feel terrible and heavy. I was going to just do 140, and then told myself to buck up, but i really didn't have it in me.
5 RNFT
1 strict hspu (1 abmat)
15 hollow rock
Plus a bonus HSPU
it's really hot.
Everything about the blog is amazing today.. photo, Frank's class, no more rsvp guilt, snatch work-out…
Warm up x3
130m run
4 HBBS
4 BTN snatch Presses
4 OHS
Snatch 80% x2x5
Bbell drills @ 15kg
35kg x 2 x 2
38kg x 2 x 5 (approx. 83#)
Intermittent hamstring mobs on left side
Accessory
BTN snatch push press
OHS
With Carissa. We started at 78# (I think) with 5# increases to 98#
Tabata Row for Cals
3,3,4,4,4,4,4,5
I liked all of this!
Also great to see Courtney back!
Didn't make time to snatch, only bench ??
185x12x4